Sara
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Busy day today! Warehouse work in the AM and then filming with videographer laz ! We filmed a pull session today and it felt good to be back behind the camera ! Upper tomorrow and a chilled afternoon back doing orders – a good day was had and a good day to look forward to tomorrow! Xxx
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Hey Ollie!
So reading through this sounds very similar to something I’ve done myself but mine actually went ping when lifting up a DB up off the floor (funny I know!) I was in pain for DAYS, I couldn’t do anything because the pain was so bad. I actually implemented a deload and incorporated regular treatment with my massage therapist where we did electrical stimulation therapy, I walked into the clinic with 9/10 pain and walked out with 2/10 pain, it was mind blowing. Since then I have incorporated more hip flexor work and core work.
The hip flexors provide the core with a huge amount of stability and due to the nature of our jobs now a days (sitting down a lot) it can cause these muscles to become tight and weak. So buy stretching them out and implement direct hip flexor work , you can not only create strength in the hip flexors but increase core stability (alongside plenty of stretching) The reason why this is so important when it comes to back pain is because 1 of the 2 hip flexors , specifically psoas major attaches into our lower back, hence why a lot of issues in the lower back can come from tightness in the hip flexors. Iliacus, the other hip flexor , attaches into the ilium of the pelvis, again when tight can cause an imbalance there, so plenty of stretching to that region can aid in correct alignment, thus reducing risk of injury. So for future I would deffo incorporate some hip flexor mobility and strengthen work, alongside a good amount of abdominal work through the week, think planks, roll outs , weight crunches etc.
Being that at the moment you are still experiencing pain, I would offload and do some light mobility work at home, working within a PAIN FREE range – DO NOT do anything that may aggravate your back, the hip flexor work above is to be done when all pain is reduce and possible inflammation controlled, and when you do the hip flexor work, avoid your torso curling up into lumber flexion – BRACE, ENGAGE , MOVE.
I honestly wouldn’t bother with things like deep heat as they do not penetrate deep enough to make any difference – the ‘burning’ feeling you experience is simply just alcohol in the gel (believe me I was a sports therapist in rugby for a long time and the lads bathed in it!) you’ll be much better off having a hot bath with a good few large handfuls of magnesium flakes in, pre bed. Fill a hot water bottle and place on the lower back during the day if possible.
Obviously , this is advice and I would recommend you go and see a physio for further examination, I have seen Sam Kennet in London before and hes brilliant – I believe he’s near Wimbledon (my geographical knowledge is awful so apologies if thats not near you!) so it might be worth hitting him up – hes SKSsportsm on instagram.
I hope the above helps a little, it’s honestly just from experience of a similar issue – I hope you get get it sorted soon!
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Rest day completed with a little massage this morning! Good day all round ! Weight is moving really nicely so can’t complain there and generally feeling good in myself! Nothing too exciting happening yet, but can’t wait till things get super spicy!
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I agree with whats been stated above tbh – Keep the stance the same and just get hella strong. Add a good intensifier in once a week like a rest pause, and use a variety of different rep ranges.
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Good evening Team!
Posterior on the cards today! Was a good session just focused on working up back towards those top numbers , which should be good to go by next week! Tuesdays are always busy much like my Mondays tbh! but always a good busy!
Steps all completed and now time for a chill with my other half before bed!
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Agree with both statements above ! Can’t see how it would have any impact on thyroid 🙂
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I would fully advise that you go and see a physio/sports therapist to have it examined before you do anything 🙂 better to be safe then sorry!
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First day of prep done and dusted! Anddd back in the gym starting with push! A good session back , obviously did’nt go straight back to my top sets because last time I did that I pinged my quad on a leg day so have learnt the hard way here :L so I normally go with the back off weight and start there. Mondays are always a busy day for me with plenty of client check ins, another trip for my puppy Murphys last jab and then in the gym this evening. Busy day but good day!
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I take two caps pre bed 🙂
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Busy day with consults ! Good to see so many people wanting to take action towards their goals! Also so good to see a couple of old clients coming back on board – thats always a really good thing to see! So lots of bits to do regarding coaching this morning then had a lovely evening/afternoon with my other half and animals – so can’t complain! itching to get back in the gym monday!
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Day one of deload done and already wanna be back in the gym aha – I really do find my mental clarity is so much better when I have training in play then when I don’t , but this deload is very much needed so its going to be done! Busy day with client check ins and a couple of meetings regarding performance nutrition , which was super interesting! Tomorrow I’ve got a shift at the warehouse and then home to do check ins as per usual ! Another day closer to the stage 🙂
When it comes to the performance nutrition, are you planning in taking any courses or just do your own study and work with a mentor?[/quote]
Heya Shane! I do currently have a mentor that I bounce things off of and I’m looking into doing the MAC nutrition course this year! So lots to look forward to and learn! -
Good evening team!
So another day! Check in day and plan of action has been sent over for prep to begin on Monday – changes to diet etc are below!
TD DIET
*KCAL 3205*
225 pro
475 cho
45 fat
*NTD*
KCAL 2805
225 pro
375 cho
45 fat
*STEP COUNT*
12k per day
No cardio
*PED*
1mg Femtest 3 x week
1iu am 1iu pm Biolabs GH
150mcg T4 per day
A pretty hefty drop of food to begin with but I’m actually buzzing to get this started – so we should see a good hefty little drop in these first weeks. Training to stay the same, no need to change anything here yet.
Here we go!
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1-2 times a night is not unusual tbh. I go about this, and much like Jordan a little more when I’m lean. I think this goes for alot of other people too.
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Good evening team!
Hope all are well! Warehouse work ticked off, sorting house bits out after work then some client catch ups this evening – cannot wait for my bed tonight! Last check in before prep starts on Monday, so I will pop up everything from check in tomorrow – bloody exciting to get started! Into another day we go!
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Hi Damen !
The pictures aren’t coming through – it’s worth popping them on a google drive and putting the link to the drive on here so we can see them and help 🙂